Why Titleist Performance Institute’s Lat Test Is So Important for Golfers
When most golfers think about the swing, they don’t picture it as an overhead movement. In fact, reaching overhead with proper mechanics and stability is often overlooked. Yet the Titleist Performance Institute (TPI) highlights this motion as a key pillar of efficient and pain-free golf performance. Why? Because getting into an overhead position without compensation requires several critical physical qualities: pelvic and lumbar spine mobility with motor control, strong thoracic extension, adequate lat length and flexibility, plus full shoulder mobility and control. Let’s break down why this matters.
What is the Lat Length Test?
The lat length test is essentially a shoulder flexion test with an emphasis on controlling or limiting common sites of compensation.
In the setup position, we maintain:
Low back flat against the wall
Mid back (thoracic spine) against the wall
Back of the head against the wall
This alignment places the pelvis in a neutral position with slight lumbar flexion. It prevents us from “cheating” by arching through the low back or pelvis to achieve overhead motion. It also eliminates the low back as a substitute for poor thoracic mobility. From here, the test isolates what’s left: lat flexibility, shoulder capsule mobility, and proper scapular movement to allow the arms to reach overhead without compensation.
Pelvic and Lumbar Mobility & Motor Control
The lat test position begins with a slight posterior pelvic tilt and lumbar flexion (low back flat to the wall). The opposite—an arched low back—creates room to cheat the test and the golf swing by bending backward.
To pass, golfers need access to pelvic extension and lumbar flexion. The TPI Pelvic Tilt Test is another great way to assess this characteristic.
This ability not only supports a neutral pelvis at address, but also plays a key role in speed generation, sequencing, and maintaining posture throughout the backswing. Limited pelvic and lumbar control often leads to swaying, early extension, or loss of posture.
Thoracic Spine Extension
The test also highlights thoracic spine extension. To keep both the low back and mid back against the wall simultaneously, the golfer must extend through the thoracic spine.
Signs of limitation include:
Only being able to touch the wall with the low back or the mid back, but not both
Inability to keep the head against the wall in the setup position
Thoracic extension is critical because the golf swing requires a blend of extension, rotation, and side bend directly through this region. Without it, compensations arise, creating inefficiencies and increasing the risk of pain or injury.
Lat Muscle Extensibility
Once the setup position is achieved, attention shifts to the latissimus dorsi. The lats are powerful muscles for speed and downswing acceleration—but when tight, they can severely limit backswing width and shoulder movement.
Lead shoulder: A tight lat restricts the arm from crossing the body and moving upward into flexion.
Trail shoulder: A tight lat reduces external rotation, forcing the shoulder into early internal rotation. This often results in steep, “over the top” swing patterns.
Failing to get the thumb to the wall may indicate lat tightness. Compensations often appear as bending the elbows or arching the low back to give the illusion of more shoulder flexion.
Shoulder Capsule & Motor Control
Beyond the muscles, the shoulder joint itself must allow the humeral head to glide within the capsule. Tightness in the capsule blocks these critical motions, limiting shoulder flexion and rotation.
Scapular mobility is equally important. The shoulder blade must rotate and glide along the rib cage to change joint orientation as the arm moves overhead. Restrictions here prevent golfers from reaching the top of the backswing without compensations elsewhere in the body.
Conclusion
The lat length test may look simple, but it’s one of the most powerful tools for identifying hidden limitations in the golf swing. By isolating the pelvis, lumbar spine, thoracic spine, shoulder capsule, and lats, it shines a light on where a golfer may be compensating. These compensations don’t just affect efficiency and power—they often lead to pain, inconsistency, and frustration.
Passing the lat test shows the body has the mobility, motor control, and joint mechanics needed for strong, repeatable positions throughout the swing. Failing it is a red flag that the body is working harder than it should, leaving both performance and longevity on the table.
For any golfer serious about playing pain-free and maximizing performance, the lat test is more than just a screen—it’s a roadmap. Addressing the weak links it exposes can unlock better movement, cleaner mechanics, and ultimately, a more powerful and consistent game.
-Dr. Nick DC, MS, TPI, CSCS
If you are local to Nashville and would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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